2000 Calorie Diet Plan
7:16 AM Edit This 0 Comments »| Food Group | Number of Daily Servings | Serving Portion Size Quantity equivalents for each of the food groups |
| Fruit | 4 servings (2 cups) | Fruits - 1 cup chopped raw or cooked fruit, 1 cup fruit juice. |
| Vegetables Dark green vegetable. Orange vegetable. Legumes. Starchy vegetable. Other vegetables. | 5 servings (2.5 cups) 3 cups/wk 2 c/wk 3 c/wk 3 c/wk 6.5 c/wk | Vegetables - 1 cup chopped raw or cooked vegetable, 1 cup vegetable juice, 2 cups leafy salad greens. |
| Grains (Bread, Rice, Pasta, Cereals) Whole grains Other grains | 6 oz 3 oz 3 oz | Grains - These each count as 1 ounce-equivalent (1 serving) of grains: half cup cooked rice, pasta, or cooked cereal; 1 ounce dry pasta or rice; 1 slice bread; 1 small muffin (1 oz); 1 cup ready-to-eat cereal flakes. |
| Lean Meats, Beans, Legumes, Nuts | 5.5 oz | Meat and beans - These each count as 1 ounce-equivalent: 1 ounce lean meat, poultry, or fish; 1 egg; quarter cup cooked dry beans or tofu; 1 Tbsp peanut butter; half ounce nuts or seeds. |
| Dairy Foods | 3 cups | Milk - These each count as 1 cup (1 serving) of milk: 1 cup fat-free milk or yogurt, 1.5 ounces natural cheese such as Cheddar cheese or 2 ounces processed cheese. |
| Fats and Oils Representing the amounts that are added to foods during processing, meal-preparation cooking, or at the table. | 27 grams | Oils/fats should be free of trans-fats, and low in saturated fat. |
| Remaining Calorie Allowance The discretionary calorie allowance is the remaining amount of calories in each food pattern after selecting the specified number of nutrient-dense forms of foods in each food group. The number of discretionary calories assumes that food items in each food group are selected in nutrient-dense forms (that is, forms that are fat-free or low-fat and that contain no added sugars). | 267 calories | If as part of your eating plan you choose foods with a higher fat or sugar content than those recommended, these extra calories should be taken from your remaining calorie allowance. |
Source: USDA Food Guide (Dietary Guidelines 2005)
When is a 2000-Calorie Diet Appropriate?
Eat about 2,000 calories a day if you are:
- a large size man (little exercise), who wants to maintain weight.
- a large size man (regular exercise) who wants to reduce weight.
Diet Nutrition and Weight Loss on a 2000 Calorie Diet Plan
Eating foods with a high nutritional content is also important for weight reduction. Because in order to lose weight efficiently, you need to maintain a healthy metabolism which will digest and process food efficiently and burn calories efficiently. Put simply, eating 2000 calories of junk food typically leads to a sluggish and inefficient metabolism, which is not helpful for weight loss. Also, try to divide your calorie allowance throughout the day, so that you do not go longer than 3-4 hours without eating.
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